Answers Needed Please

[TxSlurp]

A little background info:
I am 20 yrs. old and I am going to take the written exam for the Irving Police Dept. in Texas. (A turn 21 3 days after the exam so they are letting me take it.) I am pretty sure I will do real good on the written exam, due to past test scores taken on similar tests. My concern is this, i am about 6'0" but I only weigh about 135. I never have gained much weight in my life time. Needless to say, my upper body strength is not one to brag about. I have GREAT stanima, (I run everyday about 2-3 miles). Do you think my upper body stength will keep me from getting this job? Also, what would you recommend for increasing my body weight? Weightgainer products?
Thanks!

[FLLawdog]

Welcome aboard, Slurp, and congrats!

You didn't give much info, so I don't know if you'll have to take a physical test or not, or if you're just concerned about not having the strength in the event of a confrontation.

Strength training will be a good first step. Even if you don't bulk up, you'll still gain strength and even a little bit of flexibility.

Some PT tests are set up to have several tasks that are averaged for a score. Therefore, you can gain points on your strong areas to compensate for your weaker areas.

We had a Deputy here that was the same way. If he turned sideways, he'd disappear. But, it never slowed him down or affected him. In this job, confidence shows. You may be overweight, short, thin...whatever, but always portray that confidence and you'll be fine.

Keep us posted.

------------------
FLLawdog
"Never try to teach a pig to sing...it wastes your time and it annoys the pig."

[Niteshift]

It depends on their testing. If they use the Cooper test, which does include bench pressing, you might have a problem.

As a general rule, avoid weight gainers. They are nothing but empty calories for the most part. Most of them are misleading too. Brand A will claim 2500 calories per serving. Brand B will claim 5000 calories per serving. However, the serving size for Brand B is twice the size of Brand A.

Increase your intake of protein. To gain, try to take in 2 grams of protein for every pound of your body weight. Also, eat frequent, small meals (4-6 times a day). Stay well hydrated. Drink water, a lot. You can go higher in carbohydrates since you are trying to gain, but protein is your big ally.

Gaining weight simply to gain weight is not the answer. I'd rather have you a lean and strong 150 lbs than a soft and squishy 190 lbs. Keep in mind that a lot of what you have to do in LE will deal with your own body weight (climbing, pulling yourself over obstacles etc). It you want to add strength and some size, weight train with higher weight and low repetitions. Use a weight that will allow you to do at least 6 reps, but no more than 12 reps. Do not neglect your back. That is one of the more neglected area and it is one of the most important, whether you're pushing a stalled car or lifting a prisoner off the ground.

Other than protein, and a good multi-vitamin, I'd recommend that you look into creatine monohydrate. Other than making your muscle bellies a bit fuller, it will help speed the recovery of your muscles after workouts and increase their performance during.

------------------
Niteshift-
Perseverate In Pugna

[Don]

Hey Slurp,

First off let me say that I envy you. If you can turn sideways, stick out your tongue and look like a zipper, http://www.officer.com/ubb/biggrin.gif you are probably well set up for later life. As you age, of course the waist thickens etc.

You probably do need to work on your upper body strength. You might want to start off with training by a pro at your local gym, if one is available. I agree with nite, you should not just consume empty calories to put on pounds.

Good luck to you.

------------------
Senility is just a passing stage. . .
Stay safe out there,
6P1 (retired)

[DesertRat]

I'll third that motion. Weight training with protein intake but do not stop running and do not "overtrain" When I used to do all that hard work to stay big, I was only in the gym 3-4 days a week for about 20-40 minutes and I got big. I was eating about 150-200 grams of protein/day (should have been more for my size) 100-150 gram/carbs, and no more than 50 gram of fat. I also ran 3-4 days per week about 2-3 miles. I went from 240 with about 20% bodyfat to 220 with about 10% in just a matter of weeks. I realize you don't need to lose fat, but the muscle gains will work the same for you. Working the weights tears the muscle tissue down. Feeding it with protein steadily like niteshift describes builds them up bigger and stronger than they were. I've gotten lazy lately and have noticed my middle getting a little thicker again (ok a lot). I think I'll get off of here an go run.

[TxSlurp]

Thanks for the replies guys. I *was* working out using creatine (when I live in apartments with free gym) but since me and my wife have moved into a house, the money factor has played a huge role. So, in other words, signing up for gym memberships is not an option right now. But, I will see what I can do about my diet as far as my intake goes.
I did realize that there were different physical tests and each department chooses the one they think is they best. I am starting to *try* and do atleast 100 pushups a night along with my running. I just hope that all this will get me where I think I need to be for the test.
I am starting this kind of late because the writing test a month away (Oct 20), so I don't know when the physical test will be.
Thanks again for all the answers. Any advice on any stage of the testing phase would be greatly accepted as well!

[Ken]

Hell just being married should have tacked on a few extra pounds already.

[TxSlurp]

Ha! not yet, but it has only been a little over a year so I could give it more time!

[Chevy1]

Tx,

I agree that the creatine is a great supplement. I also understand the money crunch issues as far as gyms go. Do you live near a park? If so, does it have one of those 'fitness trails' with different stations? They are great for getting in shape. You use your own body weight as resistance. I know your light now so there isn't too much body weight to use but it will increase. These trails also keep your stamina up with short runs between stations. Don't forget your back! Do pullups and chinups along with those pushups. Good luck.

[GDenman]

After you pass the written test, you will probably be ranked in order of score. Depending on your ranking & the number of applicants, they will probably take the top five, ten, however many & set up the next set of tests which should be the physical agility. A lot of departments test based on work requirements. In other words, what you would do "on the street" is what you get tested for. Things such as running a certain distance (may be timed), scaling a 6 ft. wall, climbing over a chainlink fence, etc. Part of this may be pulling a weighted dummy a certain distance. Many of these will require some upper body strength but usually can be done with technique.

After the written test, ask what the physical agility test will be over. Usually the physical agility is a few days after the written so you have some time to practice maybe.

Good luck!

[Natestro]

I just got done with the written and the physical agility. It was, for the most part, what was described previously. They described a suspect while I was sitting in a police car. I jumped out, jumped a six foot chain link fence, crawled under a table, and then jumped a six foot wood fence. After that I climbed about fives stairs and jumped off the top, climbed through a window opening, ran around a corner and identified the suspect they described earlier. From there I dragged a 150lb. dummy for 15 feet and then brought together the "hands" on a handcuff simulator. That was it. Done in a minute and 3 seconds. Bottom line...if you have an obstacle course similar to this one, it's pretty darn easy.

Here's the other half though. In order to start the academy (should I be hired), you have to meet another set of requirements. One of those is having to bench press 99% of your body weight. I'm kind of in the same boat as you except I weigh more. The biggest thing you can do is work out consistently but don't overtrain and eat right. To be honest, I wouldn't worry about trying to cram calories. You want to make sure your body is fed adequately, but you don't want to be gaining too much fat. Just remember that anything that is not lean muscle is extra weight that you will have to be pushing on the bench press. If you are 135 lbs and you lose five pounds of fat and gain five pounds of muscle, you are still 135 lbs, but you are a lot stronger. Hope that makes sense.

This is the first time that I've posted on this forum, but I can tell you that a lot of what I've read on this board, I've applied to my own testing process and I seem to be doing ok. The background check is a little nerve racking, but I think things are gonna turn out alright.

Good luck to you and I hope ya make it.

Nate

[Gibbmusic]

Well I have something to add here myself. I am in the same boat as Slurp, being skinny and anti-popeye on the upper body. I recently got hired with a department and I start the academy early next year. I can't give you advise on gaining weight because I am still struggling to do that myself but I can tell you this: your body weight will not stop you from doing what you want to do with your life.

I've listened to too many people say, "you're too skinny to be a cop" and it never really made me mad, just inspired me more to work towards my goal. If the physical test washes you out, it will be a set-back, but hopefully it'll inspire to do what you have to do to come back and try again. I was denied twice already by depts. (once before by the same department I just got hired with) and I think those denials made me better as a person.

Let me tell you, I feel your pain, people don't understand that it hurts skinny folks just as much to be ridiculed as it does larger people. I worked security jobs and let snide remarks like "Hey look, it's Barney Fife" just roll off my back, but they did sting a bit. I feel like this will help me when I become an officer because I will be less likey to snap when somebody degrades me.

If you want to become a police officer, you'll do it.

KevDaddy

[TIGGY]

Slurp, You could make millions if you could bottle your metabolism as a supplement! I am always battling that I don't graduate into a 38" waistline. As far as I know, most PD's in the U.S. do not have height / weight ratios anymore. But most def check w/ the PD ref physical agility test and if they have a height weight ratio....Most likely they can give u an outline for the test ahead of time so you can train for it.

My personal belief is that as cops it is omnipotent that we stay physically fit, even though alot of depts dont have a required, yearly fitness exam. My personal belief is strength followed closely by stamina is key. I hit the weight room religiously 3-4 days a week. But other physical activity is excellent such as martial arts, boxing, basketball, what ever floats your boat. Also all of the above is great stress release. In my opinion what good are you if can not defend yourself in a serious fight situation? My experience in the couple knock down - drag out altercations I've been in, I wish I had more leg , lower torso stregth, for leverage and so forth. In the academy they will teach you defensive tactics, however, a couple times in a cops career a major altercation will happen and I believe it is wise to be physicaly prepared. Just be senseable when you pick an activity. Results take months/ years but they need a starting point... Good luck, be patient, and stay fit!

[TxSlurp]

Thanks for the comments! http://www.officer.com/ubb/smile.gif
Want to hear something funny? Sure you do.

Well, I took the written exam and passed, placed 12 out of 40 i think, so I had to take the physical agility the same day about 2 hours later. Talk about leaving enough time for my stress level to rise. Anyways, I arrived at the "course" with the other 40 guys. I was nervous as this was my first physical exam ever. It consisted of 200yd run, 3 wall jumps (6ft, 4ft chain link, and 3ft), a 5ft span jump, carrying a 45lb box about 40 ft and carrying a 168lb dummy 35ft I think. After finishing the course, I was told by the "time recorder" officer that I had placed 1st. I was so excited, only to be let down about 1 week later when I failed the B-Pad exam with a score of 65 (Need a 70 to pass).
I will suck it up and use it as experience. I still ahve one more application being processed right now so until then...

But thanks for the help guys. Iam using creatine and working out about 3 times a week and running another 3 days, leaving Sunday as "the day of rest" Thanks again! http://www.officer.com/ubb/smile.gif